Fuelling Immunity with Nutrition: How Smart Food Choices Impact the Immune System

Are you looking for various ways to improve your immunity? Look no further, because the answer lies on your plate. Nutrition and immunity lie interconnected, and with years of research, it has been proven that the appropriate consumption of adequate nutrients helps human beings build immunity and maintain physical well-being.

How do Nutrients Bolster Immunity?

The micronutrients like vitamins and minerals, and the macronutrients like cholesterol, amino acids, and fatty acids impact the immune system of the human body and regulate innate immunity to a great extent. In addition to that, several phytochemicals and bio components found in these nutrients exert a positive impact on immunity. Key micronutrients such as zinc, selenium, vitamins A, C, E, B-6, and folic acid play a critical role in maintaining healthy immune responses. Overnutrition and obesity can also cause adverse effects on immunity. Hence, it is of paramount significance to be aware of consuming an appropriate amount of nutrients in the right way.

The Risks of Nutrient Deficiency

Nutrient deficiencies make human bodies prone to diseases and increase the chance of mortality, as it deeply impacts cell development and proliferation, tissue growth, energy production, and the immune system. When there is a lack of nutrients in the body, the immune system fails to destroy antigens by releasing antibodies, which in turn makes the body vulnerable to a plethora of bacterial and pathogenic infections and diseases.

What’s on Your Plate Matters!

Nutrients are acquired primarily through a proper and balanced diet. A normal standard diet would include vegetables, meat, eggs, milk, or dairy products. These foods get converted into micronutrients and macronutrients, which are then utilized by the body for several mechanisms. Milk, eggs, grains, and meat are rich in vitamins A, E, B, and D and other vital minerals such as zinc, selenium, iron, copper, etc., and phytonutrients such as amino acids and fatty acids. Citrus fruits are commonly known sources of vitamin C, which acts as antioxidants in our bodies. A properly balanced meal ensures an adequate supply of nutrients in the body, which is critical for the function of T cells, B cells, killer cells, macrophages, and neutrophils, involved in the killing and elimination of infectious microbes. In addition to that, it helps the body monitor and prevent any uncontrolled cell proliferation.

Ditch the Junk!

Junk foods are a big no, no matter what. Avoiding unhealthy food habits, such as the intake of processed food and carbonated drinks, and avoiding high amounts of fat and sugar will positively impact the body. Junk foods contain high amounts of salt, sugar, saturated fat, trans fat, and calories do no good for your body, and prolonged intake of these would undoubtedly pose health risks and weaken the immune system.

The Bottomline

As the oft-quoted adage goes, prevention is always better than cure and this holds for maintaining a healthy immune system as well. Therefore, it is crucial to prioritize our nutritional intake and make conscious choices regarding food habits, to ensure physical and psychological well-being.